WOD / FRIDAY, JUNE 28

Mobility

2:00 Pigeon Pose/side

WOD

On a 25:00 Clock:

1-mile Run Buy-in, followed by max rounds of:

3 Clean & Jerks, 165lbs/115lbs

5 Strict Handstand Push-ups

7 Burpee Pull-ups

Competitors

1. Build to a heavy 1-rep Clean & Jerk

2. WOD

195/135

3. Aerobic 4 sets of:

30/24 Calorie Row

Rest 30 sec

15/12 Calorie Row

Rest 2:00

4. Gymnastics

Every 2:30 x 4 sets:

3-4 Bar Muscle-ups

14-16 Alternating Pistols

•Functional Bodybuilding today @ 10:00am!

Rocco Di Jerlando